Healthy Living Tips

“Health is Wealth” – a common statement that agreed with most of the people. Many of us aims to have a healthy body to enjoy life since we are aware that once our body are not in good condition, it lessens our daily productivity and we cannot feel every moment in our life happily. That is why we need to take care of our health and not take it for granted. But how? The following vitamins and minerals that we need in our body is listed as well as what can we eat or drink that contains these vitamins and minerals.


Fat Soluble

Vitamin A: mangoes, pumpkins, fortified milk, eggs, beef, liver, shrimp, fish, cheese, sweet potatoes, squash, carrots, spinach, butter

Vitamin D: oysters, fortified milk, salmon, cereals, fatty fish

Vitamin E: almond, nuts, vegetables oils, leafy green vegetables, whole grains, avocado

Vitamin K: chicken, cabbage, eggs, milk, kiwi, spinach, broccoli, kale

Water Soluble

Vitamin C: chili peppers, citrus fruit, potatoes, broccoli, bell peppers, spinach, guavas, strawberries, tomatoes, brussels sprouts

B-1: oranges, ham, soymilk, eggs, watermelon, acorn squash

B-2: beef, milk, yogurt, cheese, tofu, whole and enriched grains, cereals

B-3: meat, poultry, liver, fish, fortified and whole grains, chicken breast, mushrooms, potatoes

B-5: corn, chicken, whole grains, salmon, broccoli, avocados, mushrooms

B-6: sesame seeds, meat, fish, bananas, tofu, legumes

B-7: whole grains, porl, eggs, soybeans, tuna, fish

B-9: beets, grains and cereals, asparagus, spinach, broccoli, leafy greens, legumes, orange juice

B-12: clams, meat, poultry, fish, animal liver & kidneys, milk, cheese, fortified soymilk and cereals


Calcium: seeds, yogurt, cheese, almond,  salmon, leafy green vegetables, milk

Chloride: salt

Chromium: meat, broccoli, poultry, fish, liver, nuts, cheese

Copper: seeds, shellfish, beans, nuts, oysters, whole-grain products, prunes

Fluoride: fish, raisins, teas

Iodine: seafoods

Iron: spinach, poultry, eggs, green vegetables, fortified bread

Magnesium:  whole-wheat bread, broccoli, legumes, seeds

Manganese: whole grains. nuts

Potassium: fruits & vegetables, meat, milk

Selenium: seafoods & walnuts

Sodium: salt, soy sauce

Zinc: whole grains, shellfish, legumes

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